Four (4) exercises to avoid if you have Lower Back Pain – and what to do instead.

As many will know, exercises are very useful for people who suffer with lower back pain. It is a good way to strengthen the lower back muscles and helps relieve pain there. It’s important to know however that some exercises can cause more pain than relief so before you get too exercise-happy, we have outlined 4 lower back pain exercises that should be avoided with their gentler alternatives. Back Pain Exercises to Avoid

The first lower back pain exercise to avoid is toe touching. This is because it can aggravate sciatica and put pressure on the spinal discs and ligaments. It could also overstretch the muscles in the lower back and hamstring causing more damage and therefore more pain too. Instead of toe touching, it is advised to do the supported hamstring stretch instead.

The second exercise to avoid are sit ups. This is because many people use their hip muscles more than their stomach muscles when doing this exercise, causing pressure to be built up on the spinal discs. This then worsens the lower back pain you would already be feeling. Therefore, an alternative for this exercise is the plank. The plank is a much safer lower back pain exercise as it doesn’t require any rounding of the spine, allowing you to strengthen core muscles without any pressure building up.

The third lower back pain exercise to avoid are leg lifts. Interestingly, leg lifts are sometimes recommended as treatment for lower back pain because they strengthen abdominal muscles which in turn helps back pain. However, lying on your back, lifting your legs up can actually cause more lower back pain, and eventually lead to injury. Therefore, reverse curl ups are recommended instead. This puts less pressure on the back, but also allows for strong abdominal stretches.

The fourth type of exercise to avoid is Running. Many runners experience back pain, especially lower back pain, because of the repetitive stress and impact running puts on the body for a significant duration of time. If you already have lower back pain, running may exacerbate it. Lower back pain is common among new runners or runners who have taken some time off and come back too strong and too quickly. Therefore Walking is a great alternative! Not only does walking ease your lower back pain, it boosts your mood and is healthy for the heart. Walking for just 20-40 minutes, twice a week, can help to ease your lower back pain.

2nd Back Pain Exercises to Avoid – and what to do instead

3rd Back Pain Exercises to Avoid – and what to do instead

Back Pain Exercises to Avois

4th Back Pain Exercises to Avoid – and what to do instead

 

 

 

 

 

 

 

 

 

 

 

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